Muscle Building on Keto Diet
There is a very common misconception that you need carbohydrates to build muscle.
KEEP IT SUPER SIMPLE - Stick to Keto basics and try to choose foods that won’t trigger carb cravings. Stick to 20 net carbs or under per day. Avoid products that resemble carb-laden foods such as low carb tortillas low carb breads, etc.
LEARN THE ART OF MEAL PREP- The best way to ensure you don’t eat high-carb food is to always have keto-friendly foods on hand. The healthiest plan of attack is to set aside one day a week to meal prep, batch cooking several meals in advance.
TRY INTERMITTENT FASTING- Intermittent fasting is a pathway to the fat-burning state of ketosis. During your fast, your body burns through its glucose reserves (aka carbohydrates) for energy. Then, you start burning fat for fuel. To maximize weight loss, eat a ketogenic diet between periods of fasting. If you’re comfortable with fasting, try to implement 16/8 IF (16 hour fasting, 8 hour eating window)
WHENEVER YOU’RE HUNGRY, AIM FOR FAT- To prevent sugar and carb cravings, you’ll want to stick to high fat meals and snacks on your keto reboot. Remember, on the keto diet roughly 70-80% of your daily calorie intake should come from fat. Eating plenty of fats has an added benefit: Science shows that high-fat meals increase satiety and cause appetite suppression Therefore, eating foods that are high in fat can decrease sugar and carb cravings when you’re trying to enter ketosis. Some fantastic sources of fat include avocado, coconut oil, olive oil, MCT Oil Powder, and nuts and seeds.
STAY HYDRATED- Drinking water helps you feel more full, which can thereby reduce hunger cravings. Since you’re using up your glycogen stores, your body will be flushing water out, rather than holding onto it. Rather than risk dehydration and headaches, drink plenty of water to replace it. As you increase your water intake, be sure to be conscious of your electrolytes. Drinking too much water can flush out minerals from the body, only adding to potential negative side effects.
EXERCISE- Don’t consider exercise your punishment for cheating on keto; it’s actually a really good thing for your body. When you exercise, your body sends glycogen, or stored glucose to your muscles. To use up glucose quickly, thereby helping your body transition to burning ketones for fuel, you might want to increase your exercise routine. Just turn your exercise up a notch. Whether that’s an extra 10 minutes added to your yoga flow, a few more reps to your workout, or another three blocks on your run, your body will use your carb reserves to supply your muscles with the fuel you need.
RESET YOUR BODY WITH QUALITY SLEEP- Your body’s best chance of resetting and repairing itself happens while you’re sleeping. In the quiet hours of the night, it can work on all the processes it’s too busy to take care of during the day.
WE SAY- TIPS above are very beneficial in helping you get back into ketosis after a carb-laden meal kicks you out. While it can take up to three weeks to become fat adapted initially, with the right strategy, you can get back into ketosis in as little as two or three days.